Cheesy tomato couscous bites with delicious tomato dip - great for lunch with some additional picky plate items or as an appetizer.
These are my go to in the summer for a portable snack, great for adding to picnics as they can be served hot or cold.
But I also love making these in the winter as part of a snack plate or as a side to some soup.
Couscous is a great ingredient to have on hand as it is super quick to cook and delicious just cooked with stock as a simple side.
But when you add some cheese and form into patties and bake they become these delicious cheese morsels that are great for dipping.
If you want a creamy based dip, try these with this Light Yoghurt Ranch Dressing instead of the tomato dip.
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Cheesy Couscous Bites with Tomato Dip
Cheesy tomato couscous bites with delicious tomato dip - great for lunch with some additional picky plate items or as an appetizer.
Ingredients
- 1 cup (175g) of couscous
- 1 cup (240ml) of hot chicken or vegetable stock
- 60g (2oz) cheddar, grated
- 30g (1oz) of parmesan, grated
- low calorie spray
For the sauce
- 4 large vine tomatoes, peeled and chopped
- 1 onion, finely chopped
- 2 cloves of garlic, crushed
- 1 tbs of mixed herbs
- 1 splash of balsamic vinegar
- 2 tbs of tomato paste
- 1 cup (240ml) of chicken or vegetable stock
- spray oil
- salt and black pepper
Instructions
- Add the couscous to a saucepan, cover with the 1 cup of hot chicken or vegetable stock, stir, add lid and leave for 5 mins. Couscous should not be wet.
- Preheat oven to 180c fan, 200c, 400f (gas mark 6)
- Spray a frying pan over a medium high heat with spray oil
- Add the onion and garlic and fry till softened
- Add the tomatoes and simmer until they start to break down into a sauce.
- Add the mixed herbs, tomato paste, splash of balsamic and stock and bring to a boil.
- Reduce heat, add lid and simmer for 20 mins, until sauce reduces down and thicken
- Fluff up the couscous with fork, add half of the tomato sauce and mix. Stir in the the cheddar and Parmesan.
- With hands work all the mixture together and form into 15 mini bites. Place on a baking tray lined with parchment and spray over the top with spray oil, bake in the oven for 20-25 mins until lightly golden.
- While the bites are cooking in the oven, add the remainder of the sauce to a blender and blend till smooth. (or you can leave it chunky for a more rustic sauce)
- Serve the bites with the sauce on the side. The sauce is delicious hot or cold with these bites.
Notes
Please see below for nutritional info box and details about recipe:
- Vegetarian Friendly - use a vegetarian Italian style hard cheese or other cheese instead of parmesan
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Nutrition Information
Yield 3 Serving Size 1 SERVINGAmount Per Serving Calories 320Total Fat 14gSaturated Fat 3gTrans Fat 0gUnsaturated Fat 9gCholesterol 55mgSodium 737mgCarbohydrates 32gFiber 5gSugar 11gProtein 20g
Nutritional information and valuesetc are an estimate and is to be used for informational purposes only. Ingredients can vary greatly from brand to brand and therefore it would be impossible to give accurate information. It is always advised that you calculate by the ingredients you use.
Is it just me but I cant see a recipe? They look yummy too.
I would love to make these. Please post recipe xx
Made these for my Slimming World taster session and they went down an absolute storm! Highly recommend these and will definitely be making again!
A really good recipe , cooked these last night for my taster night at group meeting. I made the sauce with tomatoes from my garden and would definitely make them again, Thank you xx.
How long would the tomato sauce last in the fridge?
It normally keeps for about 1 week for me. 🙂
Can you substitute the parmesan cheese for more cheddar?
definitely, I would choose a mature cheddar for flavour.
Can you reheat these once they've been cooked? I think I've made too many to eat right now haha so want to save the rest til later.
Hi Lucy, yes they might become a little dry when reheated due to the couscous, but you can certainly try, just popping them on a tray in the oven on a lower heat until heated through.
Would these work minus the cheese?
Hi Eleanor, they won't hold together well without the cheese, you could try adding some additional egg, and you would need something else for flavour.
Hi Shevi,
Can you cook these in an actifryer?
Hi Laura, I am not sure these would work in an actifry.
How long do the bites keep?
I have my taster on Wednesday and don't have time to make them before group. The only time I have (this busy festive period) to make them would be tonight (Monday) Will they still be ok to eat on wednesday?
So sorry for late response. These will keep about 3 days
These went down a storm at my tastes evening tonight kids were disappointed when I got home with an empty box
I have made these for our taster session tomorrow I hope they go down well
Hi can you cook this without the sauce? So with just the couscous and cheese?
you can but you will want to serve them with some kind of dip, as they would be quite dry on their own.